Thursday 11/13

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
bottoms up press x 5/side x 2 rounds
x-band walks x 10/side
kip swing x 10 x 2

then

Performance:

A. Snatch grip RDL to knee @ 42×1 tempo x 5 x 4 sets @ 105-120% of snatch
B.1 CG bench press; 5.4.3.2.1, rest 60 seconds
B.2 DB bent over row x 5/side x 5 sets, rest 60 seconds
+
12 minute EmOM
odd = 10 sec. sled sprint @ max effort *high speed low drag effort
even = 20 sec. AB sprint @ max
+
12 minute EmOM
odd = 40 double kb front rack walk @ 55/35# per hand… fingers must be clasped for this walk
even = 20 sec. row sprint @ max effort damper of 10/7

Finisher for those who have time
50 v-ups

Fitness:

A. Snatch grip RDL to knee @ 42×1 tempo x 5 x 4 sets @ 105-120% of snatch
B.1 CG bench press; 5.4.3.2.1, rest 60 seconds
B.2 DB bent over row x 5/side x 5 sets, rest 60 seconds
+
12 minute EmOM
odd = 10 sec. sled sprint @ max effort *high speed low drag effort
even = 20 sec. AB sprint @ max
+
12 minute EmOM
odd = 40 double kb front rack walk @ 55/35# per hand… fingers must be clasped for this walk
even = 20 sec. row sprint @ max effort damper of 10/7

Finisher for those who have time
50 v-ups